Resolutions are only about what you hope to accomplish, but a health recap lets you look both forward and back in order to more clearly define your goals for the coming year and to give yourself some kudos about all that you did in the past year. Join Katy and Dani as we do our own 2015 Health Recap and invite you to join in with your own.

Short, dark days and long, cold night might make you want to crawl under a blanket until April, but Katy makes the case for getting your natural movement during less-than-friendly weather. Learn why it matters not only that you get outside, but that you move outside. Also, we provide tips and tricks for getting the entire household moving before the cooped-up-crazies set in.

We’ve dipped our toes in the water before, but now let’s dive in and define “Junk Food Movement” in the way that we use it when defining Nutritious Movement. This episode is a satisfying culmination of our previous discussions on Junk Food Movement—and will leave you with the tools and understanding to be a more critical thinker when it comes to your movement diet.

Katy Bowman’s 6th book is out—and looks like it might be the biggest yet. Why? Because so many people deal with diastasis recti but have little success with traditional methods. Katy talks about why her book: Diastasis Recti-The Whole-Body Solution To Abdominal Weakness And Separation is going to make a difference.

Over 25 million Americans suffer from some form of incontinence. Most sufferers don’t like to talk about it. For those that do, they are offered few solutions aside from adult diapers, pharmaceuticals or surgery. But incontinence is a symptom of greater movement and lifestyle issues, and there are steps—LITERALLY!—that you can take to begin improving the health of your pelvis and the functions housed within. Listener Discretion Advised:there is no profanity in this episode, but it does contain (sometimes silly) discussions about sex, poop, and penises, so choose your listening company and environment accordingly.

If you cycle, you’re fit, right? Riding a bike is not a natural human movement, and cycling a lot with little other movement endeavors has the components of a junk-food movement diet. Let’s look beyond the few single nutrients that biking provides and explore a more nutritious movement diet—because doing the same thing over and over again means you are missing a whole spectrum of movement nutrients. Katy answers questions about bone density, kids and bikes, and the biological tax of bicycles.

Do you walk? Is the nutritional value of your walking the equivalent of eating only. Cheese Puffs for sustenance? Walking, like every natural human movement, comes with its own host of variables that provide our bodies the loads required for optimal health and expression. Listen as Katy gives a clear and understandable explanation as to why we need to consider both the micro- and macronutrients of walking and how to get more of them.

One of the awesome things about Katy Bowman is how much useful content she produces for our human bodies—and this past summer she was crazy busy writing and releasing books for her Whole Body series, filming DVDs and finishing up the new Nutritious Movement Center Northwest. Following her on Facebook, Twitter and Instagram is fun, but it’s nice to hear from Katy about all the projects she’s been working on.

Back-to-school time is here! A kid needs a decent breakfast to start the school day, but what about movement nutrients? School can bring movement-hindering shoes and desks, long, sedentary days and repetitive loads to a developing body. Whatever your method of schooling, Katy offers some tips to help both you and your wee charges get more of what their body needs. And, if you’re all grown up and done with school and don’t have kids, this episode probably still applies.

You squat, you hang, you climb, and you threw your couch to the curb—all for the sake of more natural movement. But are your arrector pili getting their movement nutrients? Wait, what ARE your arrector pili? Katy scratches the surface of that oft-neglected but serious player in your whole body health—your skin! Of course, this vast subject needs more than one episode, but this is a good start on a fascinating topic.